Category Archives: PFIT TIPS
WORKOUTS – EXERCISES – TRAINING TIPS
Let’s get PFIT! It’s time to workout! Get fresh new workouts, training ideas and exercise tips to start, or tweak, your program so you get that bod you’ve been longing for!! Success is just around the corner! Get to know your body and how fitness truly works when you do it right. Each blog offer applicable tips and information to help you reach your goals.
We all do it. We blow our diet over the weekend. We not only eat poorly, but we just eat too much. By the time Monday comes around, we feel fat and miserable – and we feel like we are 10lbs heavier than we really are. Well, don’t fret! You can get back on track fast and get your skinny back on!
The truth is, although the weekend is over and your mistakes are behind you, they aren’t really behind you YET. You bring those mistakes with you because you still carry all that food in your gut. The Mayo Clinic explains that the average transit time, from the time you eat the food to elimination, is 40 hours – 33 hours for men and up to 47 hours for women. While you wait to get rid of you poor choices, here are a 5 things you can do to help you feel thinner again!
5 Ways to Feel Thin Fast!
1. Drink a TON of water. Dining out (because restaurants can use a lot more sodium than we are used to) and eating dry snacks (like chips, nuts, etc) can cause you to hold more water. Water retention can account for up to 5lbs of additional weight from eating foods high in sodium. Flush your body by increasing your water intake – every day, all week long.
2. Go for a run. Get your sweat on and burn some calories! Not only does running help you sweat out the toxins built up from your poor choices over the weekend, but it tightens the core and will help burn off those extra calories and “erase those sins”.
3. Eat tiny portions. Work on shrinking your stomach by limiting portion sizes. It will take a few days for your copious amount of weekend food to get out of your system, but you can feel thinner quicker if you immediately go back to small portions. The less you have in your belly, the smaller your belly will look and feel. If you struggle to limit portions on your own, then eat Lean Cuisines and pre-packaged foods to help control portion size. This frozen entree (pictured left) is the correct portion for a dieter. As you can see, is much smaller than a dinner plate. Visit www.elegantportions.com to shop their unique glassware designed to help you track portions.
4. Go mushy. When I totally blow it, I like to stick to mushy foods for a few days. Like a healthier version of a fast, mushy foods (like protein shakes, oatmeal, greek yogurt, grits and soups) help me to feel full without adding a lot of solid volume to my gut. I only do this for 3 days and I feel a million times better by the end of the week!
5. Plank it out. If you are like me, you’re probably tired of trying to hold your stomach in all weekend. Why? Because it’s hard to suck your tummy in when it is completely stuffed all weekend. Plus, if you didn’t workout over the weekend, your stomach muscles have probably gotten relaxed and stretched out. However, if you tighten up your core with some exercises, those muscles will tighten right back up – and it will be a lot easier to keep your stomach flat.
Tighten Your Tummy: Four Your Core Workout
The day in the life of an average father looked very different in the early 1900’s than he does now. Common occupations for men usually involved hard labor. Most men worked on farms, factories, coal mines, railroads, lumberyards, fishing boats, and textile mills.
If the weren’t lifting heavy objects, they were using their skills to pound nails, shape metal, carve wood, paint walls, lay brick, sew clothing and bake goods. They rarely sat still. Not only did men work hard at work, often times, they worked just as hard at home before they even left the house.
HARD LABOR TO SMART LABOR
For example, my father (Tom Talley) grew up on a dairy farm in Virginia. Every morning my father and grandfather (pictured right, with my grandmother) would get up before the crack of dawn to start milking their 300 plus cows before my dad headed off to school. Maintaining the farm was not just a job, it was a way of life. Because of that, my father learned a lot of different skills and was never scared of hard work.
Today, occupations involve more work at a desk than they do on our feet. Even the same job looks quite different in 2013. For instance, when my dad began delivering mail in the early seventies, he had a walking route. By the end of his career with the U.S. Post Office, he spent less time on his feet and more time driving a mail truck around town. The job was the same, but how he performed his job had changed drastically.
PHYSICAL STRESS TO MENTAL STRESS
Do fathers still have the same responsibilities? Yes, most of them do. They still have to provide for their families and they still work hard – just different. The stresses of a provider grew still there, but men are often more mentally exhausted than they are physically exhausted at the end of the day. As a result, many men are too tired to go to the gym after their hard day at work. Ironically, they need it even more.
Mental stress, without the ability to release stress through exercise, can lead to anxiety, depression, frustration and fatigue. While it seems you would need energy to exercise, exercise actually creates energy. Exercise greatly affects our chemical levels, increasing endorphins and improving our mental state.
The more a man exercises, the stronger he will feel both physically and emotionally. He will be more apt to handle the stresses of life, and the pressures that go with being the man of the house. He will have more confidence, and less chance of injury due to weak and tight muscles.
FATHER’S “OTHER” JOB
If you are a father, you have more than just a job to do. Even, in many ways, if you are fit to be a father, you still need to be physically fit to be the best father you can be. It’s your responsibility to take care of your body so you can take care of your family.
Happy Father’s Day Dad!
I’m so thankful my dad took control of his health a few years back and started working out. Fitness changed his life – for his own good and for his girls. He’s stronger, has more energy and more confidence to do things he never thought possible at his age. I’m super proud of you dad! I LOVE YOU!!
So you want to workout but you don’t have dumbbells, barbells, a treadmill, and all that jazz? Well, you’re in luck! While those are great tools to start collecting, you can still have an awesome workout with a few common household items.
10 Household Items You Can Use in Your Home Gym
1. Two 1-gallon jugs of water (8.33lbs each) can replace dumbbells. Fill it with sand and it will be closer to 13lbs each. CLICK HERE for ways to use your homemade dumbbells.
2. A heavy book, brick or paver can be used for plate crunches to work your abs.
3. A broomstick or the handle of a broken rake can be used for balance and improving form for exercises like an overhead squats.
5. Large box of powdered detergent (weighs 28.9lbs) can be used in place of sandbags for thrusters, push presses and squats.
6. A pillow, basket ball, or even a cantaloupe or pumpkin (yes, we actually have used pumpkins in boot camp!! ) can be used for exercises like a ball pass or take it or leave it exercise.
7. Bottles of water can be great small hand weights Instead of dumbbells. Use them during cardiovascular workouts, like shadow boxing, to increase power and speed in your punches – and really challenge those shoulder muscles.
8. Stair step or picnic bench can be used for working your lower body. Even if you have only one step (or bench seat), you can do box jumps or multiple step ups on one leg at a time to really tax your glutes and legs.
9. A pair of hand towels or paper plates can be used on a smooth surface to challenge your core in various exercises show here by Kettlebell Bombshell.
10. Use an old tire or tractor tire for all kinds of stuff. Use a car tire as a soft obstacle to jump in and out of, or use a big tractor tire to flip or put a sledgehammer to! CLICK HERE for a bunch of tractor tire workouts.
6 Creative Home Workouts for Your Family
#1 Musical Chairs Family Workout
We like to create fun fitness games in our boot camp program to make intense workouts more fun. Here is an example of musical chairs. We made a big circle with cones, putting the chairs in the middle. As you will see in the video below, we sang various silly songs (instead of playing music) and Steve blew his whistle to tell everyone to stop and grab a chair. The people who were chairless, grabbed a kettlebell for kettlebell swings or a sandbag for thrusters (squat/press).
You don’t have to use traditional fitness tools either. You can use some of the above items or you could have them do anything you want, like push-ups, sit-ups, burpees and jumping jacks. Add more fitness variety by changing exercises for the “losers” each time you change songs and take away a chair. If you have a small group, you can do several games to create a good workout for your family.
#2 Mountain Man Workouts
Steve and his buddy Brian made an obstacle course out of objects Brian had around his house in the mountains. With a little creativity, you can create a workout anywhere you go!
#3 Grueling Milk Jug Get Ups
Use a gallon of water instead of a kettlebell.
#4 4-Minute Abs
Use a gallon of water or a basketball.
#5 Backyard Workout
This workout was created to prepare our mudrunners out there. It uses a rope, cinderblocks & something to hang from
#6 Upper Body Outdoor Workout
Turn rocks into dumbbells!
Workouts can get really boring – if you LET them (key word: LET). Of course, for many of you, how boring your workouts are greatly depends on how creative your trainer or instructor is. As a boot camp trainer, it’s my job to research new ideas, workouts, games, exercises and tools to make our program the best program possible – all while keeping workouts fresh and fun. Many times that requires a little creativity – especially if you are limited on equipment or space.
Steve and I love to think up new ways to work muscles using untraditional methods. We also love shopping at Lowe’s in search of new tools to make for our boot camp (like the sandbags & battle sticks we made this weekend). Why? It’s not because there is a shortage of effective traditional exercises or equipment, but because we know not everyone has access to a gym or can afford a $4,000 piece of equipment for each body part. With that in mind, we try to develop ways for you to enhance workouts at home, in the gym, or while on the road, so you can have more variety to choose from without having to invest in a ton of equipment.
Whether you work your self out, or you are a trainer looking for some fresh material, here are 20 untraditional exercises to try out!
Untraditional Exercises for Functional Training
Click on the exercise to view video instruction for each exercise.
1. Geronimo (Hamstrings Exercise Using a Wall)
2. Surfers (Cardio and Lower Body using just Body Weight)
3. Wall-ups (Cardio and Upper Body using a Wall)
4. Roll Up (Cardio & Lower Body using Bands)
5. Repell Squat (Cardio & Lower Body using Bands)
6. Hop Over (Full Body Toning & Cardio using a Step)
11. Swiss Ball Kneeling Shoulder Press (Balance Ball)
12. Swiss Ball Kneeling Lateral Raise (Balance Ball)
13. Swiss Ball Kneeling Biceps Curl (Balance Ball)
14. Stabilizer Push-up (Medicine Ball)
15. Bosu Push-up (Bosu Ball)
16. Bosu Jump Squat (Bosu Ball)
Sample Wall-Up Workout
Here is an example of how we use untraditional exericses, like wall-ups, in our workouts with our clients:
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As you know, Steve and I create workouts for many different brands. One of our jobs this month is to create fresh, new workouts for Designer Whey - and we decided do something new and make YOU the star!
That’s right, this month we will be selecting workouts YOU suggest! AAAAND we are going to name that workout after YOU! We tested this out on facebook and got a GREAT start there, so now we are extending the request right here.
Simply tell us what type of workout you would like (in the comments below) – AND be sure to list YOUR facebook, twitter, blog or website so we can credit you!! 6 OF YOU will be chosen. Read the rest of this entry
I asked my facebook friends what type of music they liked to train to and ROCK was the top music of choice.
AND, I share some more suggestions from my facebook friends at the very bottom of this blog. Let’s ROCK!
A professor specializing in music and exercise once said, “Music is like a legal drug for athletes” and I have to agree – the right music can be more powerful than crack.
3 Ways To Pump Up Your Workouts & Tunes
1. Save your workout playlist ONLY for your workouts. This will keep the music fresh, and make that time even more special!
2. Invest in good headphones (my favs are yurbuds). If you have crappy headphones that fall out every other step, or don’t block out outside noise enough, you’ll miss the feeling of being lost in your awesome workout.
3. Turn the music on (and up) before you even hit the gym or begin your workout at home. This will wake up your mind and get your head in the game before you even start sweating!
Here are the TOP 10:
#2 “Dead End Friends” – Them Crooked Vultures (152 BPMs)
#7 “I Don’t Wanna Dance” – Hey Monday (146 BPMs)
The other 675 Suggestions:
If you want a good butt-lifting workout, this workout never gets old. It hurts just as much as the FIRST time EVERY time! ha! Before you get started, focus on WHY we endure these type of brutal workouts. Focusing on the “why” can be just what you need to endure one more rep.
Benefits of a good glute routine:
1. Lifts your butt
2. Turns pear shape bottoms to apple bottoms
3. Reduces the appearance of cellulite
4. Smoothes skin (wrinkles) and improves texture
5. Improves strength
6. Gives you a youthful appearance (at least from the rear! ha!)
7. Fills out deflated bottoms that otherwise sag, shake, rattle and roll.
The Reebutt Workout
Yes, his workout is a tribute to Reebok - because they are totally kicking people’s BUTTS these days – and people are loving it! Try this super simple, but SUPER EFFECTIVE (ouchie) workout. Be ready to feel fire in your pants!!
Follow Along with me! (doesn’t it look like Steve is about to grab my booty here?! ha! Way to go YouTube – you know how to pick ‘em!) hahaha
Go from one exercise straight to the next without rest for the best results. If it starts to burn (like a UTI, as Steve says), then shake it out and get right back at it. The reason this workout is so effective is because we’ll stay on one leg the whole time, and then swap legs and focus on the other leg.
20 Left Lunges
20 Left Stomps
20 Left Leg Cook Hip Lifts
REPEAT 2 TIMES (4 total)
Don’t be lazy this winter! #GetAfterIt – or I’ll have to get after you!
FitFluential LLC compensated me for this post. All thoughts and opinions are my own.
Worrying Can Cause:
- Lack of sleep or insomnia
- Panic attacks
- Fast heart rate
- Inability to concentrate
- Muscle tension and muscle aches
Web MD explains that when you worry for a long time, you have excessive fuel in the blood that isn’t used properly (like pinned up energy to use for exercise or activity), which can cause a host of other major problems like:
13. Suppression of the immune system
14. Digestive disorders
15. Short-term memory loss
16. Premature coronary artery disease
17. Heart attack
Stress is not what causes health problems. It’s how you handle stress in your life. If you don’t handle it well (or at all), and you just worry about it – eventually it WILL come out and attack your body. You cannot pin all that anxiety up without exploding eventually.
6 Ways to Handle Stress Better
If you catch yourself worrying, here are a few things you can do to control it so it doesn’t affect your health:
- Exercise - People who worry, tend to be very frustrated because they can’t do anything about their current problem. Exercise, hands down, is the best way to relieve stress and get out your frustrations. It also will help you fall a sleep better so you don’t stay up thinking about your problems.
- Eat healthy - You need to fuel your body with good food if you want to feel good. Unfortunately, people who deal with a lot of stress tend to eat poorly, and eat more – as if to get some type of temporary satisfaction when they are so unsatisfied with other areas of their life. Poor choices may help you feel better for a moment, but they will leave you lacking the energy you need to handle the rest of the day – and the weight you gain will leave you even more discouraged.
- Slow down - many people who are stressed out, try to keep busy to keep their mind off things. They tend to work longer hours, stay entertained, avoid quiet and self-medicate themselves with alcohol or drugs. What they need most is what they avoid most – silence. This is where yoga is very good. You get to stretch tense muscles, control your breathing, meditate and even pray. Remember, you can’t go 100 miles an hour without eventually crashing. You need to purposely slow your body down to prevent wrecking your health.
- Rest - This is something that often times will not come naturally. You will have to FORCE your body to rest. Even if that means taking a mild sleep aid (like Tylonel PM), it is imperative you get the rest you need to stay both physically and mentally healthy. If you miss rest, you are setting yourself up for a ton of other problems – and you’ll have even more to worry about, with no energy to do anything about it.
- Limit or avoid stimulates – If you are a big coffee drinker or smoker, you are probably making things worse. You need relaxation, not stimulation. If you don’t plan to give it up, then you need to give your body a way to blow off steam. Take a walk or jog, workout, play a game of tennis, go to the batting cages or driving range, or take some boxing lessons. If you are going to stimulate your body, let your body use that stimulation to be active.
- Get help – If you feel you can’t do any of these things on your own, or you have tried them and you are still dealing with excessive stress and anxiety, see a doctor. Seek professional counsel and talk with a friend. It is super important that you have people who care about you monitoring you, supporting you, and helping you through this difficult time. Whatever you do, don’t go it alone.
Are you a chronic worrier? Read 9 Steps to End Chronic Worrying
Take your training up a notch with kettlebell training!! Kettlebell training is strength and cardiovascular exercise wrapped up into one awesome extremely effective style of training. Because it trains both the heart and lungs, as well as our muscles, it also saves times.
Kettlebell exercises also burn more calories and fat than traditional training with dumbbells- AND it works more muscles, including your core. For example, where a shoulder press isolates your shoulder muscles, a kettlebell snatch or one-arm press challenges your core, works your legs when you add a swing or squat, AND works your shoulders and arms too. Bottom line, you get more bang for your buck!
Sweat and Swing Workout:
Click on the link to see video instruction of each exercise.
- 25 Burpee
- 25 Kettlebell Swing
- 25 Mountain Climber
- 25 Kettlebell Swing
- 25 Bicycle Crunch
- 25 Kettlebell Swing
Repeat 4 rounds for time to amp up the intensity. Get your towel ready and be prepared to SWEAT!
FitFluential LLC compensated me for this post. All thoughts and opinions are my own.
Each month Designer Whey features a new workout playlist. We will be using some of YOUR favorites for their June’s playlist. What songs do you like? Any on this list? Any we’re missing? What songs REV your ENGINE? Be sure to share YOUR FAVS before you go!
Below are a few of my personal favs, along with some of my facebook friends’ top choices. Meanwhile, I need to start browsing itunes and check out some of their songs and see which ones will need on my next workout playlist!!
Songs that Move Me
When I look for a workout song, I want a fast paced, high-energy song that will keep me moving – but words count too. I don’t want to listen to lyrics about heart break or someone’s booty call. I look for words that inspire me, drive me and even correct me. I want to be motivated to be the best I can be – both inside and out.
While I admit I don’t always listen to ALL the words (and sometimes am shocked that I’ve missed some not so nice ones), sometimes even just one simple line, like in Uprising by Muse “we will be victorious” is enough to get me pumped. Or lines like “you’ll find us chasing the sun” by Wanted just makes me want to run faster and chase my dreams.
Then there are full songs that every lyric inspires me to the core, like Kirk Franklin’s song “Today”:
“Today, I’m hungry and ready for change. I’ve run to far to be the same. Today, No longer bound by what people say. I know that I will make mistakes. I fall but I refuse to stay…Today”
MY Workout Song of the Month:
Some of the lyrics:
Reachin’ for what lies ahead, I got my eye on it
I see my sweat hit the ground, I put my foot in the block
This is the race of my life, And I can’t wait for this shot
‘Cause I can feel the wind at my back, Chest is pumpin’ like a heart attack
Feet are moving and my mind is locked, Pressin’ on with everything I got
I got my eye on it!
My Top 10 Workout Songs:
1. “That Power – Will.I.Am
2.”Uprising” – The Muse
3. “We Are Young” – Fun
4. “Eye On It” – Toby Mac
5. “On Top of the World” – Imagine Dragons
6. ”Chasing the Sun” – Wanted
7. “Today” – Kirk Franklin
8. “Starts with Me” – Tim Timmons
9. “Me Without You” – Toby Mac
10. Live Like That – Sidewalk Prophets
YOUR Top 30 Workout Songs
Below are some of the songs my facebook friends submitted so far, listed as: “The Song” – The Band and (your Facebook Page). Don’t forget to give me your input (in the comments below)!!!
“Breaking a sweat” - Skrillex
(Charlene Wilson Lee)
“Find Yourself” – John O’Callaghan ft Sarah Howells
“Closer” – 50 Cent
(Kelly Livingston- Walters)
“Outta Control” – Baby Bash Ft. Pitbull
(Cindy Cobb Corwin)
“Beat This Summer” – Brad Paisley.
“Five minutes alone” – Pantera
“Destroy everything” – Hatebreed
“Wagon Wheel”–Darius Rucker
“Can’t Hold Us”–Macklemore
“Lift Me Up” – FFDP
(Tere Mayte K)
“Pusher Love Girl”—Timberlake
“Spin The Black Circle” – Pearl Jam
(Willie Smoked Edwards)
“Five Finger Death Punch – the Pride
“Push It” – Garbage
(Cori Keeton Pope)
“Lose Yourself” – Eminem
“Counting bodies like sheep” – A Perfect Circle
(Emily Wee Wee Weborg )
“List of Demands” Saul Williams
“Crystalised” – The XX
“Cherry Lips (Go baby go)” – Garbage
“Like a Soldier” – Live
“Burn it to the Ground” – Nickelback
“White Limo” - Foo Fighters
(Amplify: Life Tech Run)
“A New Level” – Pantera
“Down on Me” – Jeremih
(Kelly Livingston- Walters)
“The Best Part (Is You) Ne-Yo
(Kelly Livingston- Walters)
“My Songs Know What You Did In the Dark” – Fall Out Boy.
Foo Fighters –Rope
(Charlene Wilson Lee)
“Blurred Lines” – Robin Thicke
“Did My Time” – Korn,